Running (buggy/bag)57:55 10.28 km (5:38 / km) +39m5:32 / km ahr:143 max:183 shoes: Mizuno wave hitogami
Along sandbank/Bournemouth promenade. 5k out v easy, 5k back hard Hoping to run a buggy pb but the weekend crowds and headwind out paid to that idea. 21:48.
Off-road running30:34 5.57 km (5:29 / km) +11m5:26 / km ahr:130 max:144 shoes: New Balance echolucent
Easy easy loosener, nice autumn morning on the heath
5 PM
Off-road running hills 1:01:36 13.04 km (4:44 / km) +195m4:24 / km ahr:153 max:183 shoes: Mizuno wave hitogami
Kenyan hills 6x800m loop, hard on the steep uphill, kept pushing on the steep descent and then steady up the shallow slope to the base of the climb Plus 3k tempo through the woods on the way there